Tt Kettle Bell Revolution 2

The TT Kettlebell Revolution v2.0 DISCLAIMER: You must get your physician’s approval before beginning this exercise program.! These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits.Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Kettlebell Workouts. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Kettlebell Workouts, please follow your doctor’s orders. Copyright © 2011 CB Athletic Consulting Inc

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 TABLE OF CONTENTS Welcome .................................................................................................................................................... 4 My Kettlebell Story .................................................................................................................................... 6 Living The Kettlebell Lifestyle ................................................................................................................. 8 Nutrition For Kettlebell Practitioners ...................................................................................................... 9 Recovery: The Forgotten Factor to Fat Loss ....................................................................................... 12 Before You Get Started .......................................................................................................................... 14 Frequently Asked Questions ................................................................................................................. 15 Important Reminders Regarding Your TT Kettlebell Revolution Workouts ..................................... 16

THE WORKOUTS The General Warm-Up ............................................................................................................................ 18 PREP Phase ............................................................................................................................................. 19 Phase 1 .................................................................................................................................................... 22 Phase 2 .................................................................................................................................................... 26 Phase 3 .................................................................................................................................................... 31 THE EXERCISES The Warm Up Exercises ........................................................................................................................ 37 Bodyweight Specific Exercises ............................................................................................................ 43 Kettlebell Specific Exercises ............................................................................................................... 54

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Dear Kettlebell Enthusiast, Itʼs been about 2 years since the release of the first version of the TT Kettlebell Revolution. And let me be the first to tell you that A LOT has changed since that time. Much like life, the more you experience, the more you learn. One of my most influential mentors and teachers frequently quotes the famous Buddhist Proverb that says, “When the student is ready, the teacher will appear”. That has held true for me both in my kettlebell and fitness practice as it has in my business. In October 2010, I travelled to Orlando, Florida to complete my RKC Certification - a rigorous 3-Day Workshop that demands the most from you both mentally and physically. It took me 3 months to prepare for the weekend and I needed every single hour of preparation to make it through the weekend. The RKC requires itʼs instructors to be sound both physically - displaying competency in all the required kettlebell exercises - and mentally to be able to teach those in the general population the benefits of kettlebell training. It (The RKC) is the most recognized and respected kettlebell instructor certification in the world. Prior to the RKC I thought I knew enough about kettlebell training to get by. I was quickly humbled by the level of knowledge and physical strength of my fellow instructors-in-training and by my superiors. It is to them that I owe a sincere sentiment of gratitude. Master RKC, Geoff Neupert has been instrumental in helping me learn the very concentrated practice of kettlebell training through his vast technological expertise both in the strength and rehab segments of training. Every time I speak to Geoff he gives me some other gem of information that I can automatically implement into my training practice. From working with high level athletes to self-rehabilitation using kettlebells, Geoff is a wealth of knowledge. Itʼs no wonder he is one of the most respected coaches in the world. Master RKC, Brett Jones was my team leader in Orlando and is one of the gurus behind the CK-FMS certification. His dedication to optimal movement opened my eyes to the limitless possibilities to using kettlebell. Over 3 days, Brett alone has given me more “a-ha” moments than I can count the most important one being likening kettlebell training to the beauty of mastering an athletic skill like swinging a golf club or hitting a baseball. Focus on practice and training only when fresh and the amount that your body can accomplish will amaze you. Senior RKC Franz Snideman was someone that resonated with me from the beginning. Franz, slight of frame and mild mannered, is deceivingly explosive and could possess the most pound-for-pound strength of all the instructors I have met - save for Pavel Tsatsouline himself. Franz, a former collegiate sprinter, exudes so much passion and love of training that he makes it infectious. His ability to teach and explain a complex movement like the snatch in the most simplest terms made his teaching style so appealing,

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 especially for a simple mind like mine. His is a style that Iʼve very much tried to model my teaching style by.

Finally and most importantly, Craig Ballantyne has been, by far, the most influential teacher and mentor in this journey. Craig and I first met many years ago when both worked at the same personal training company. Back then we used to ride the subway together between studio locations, although no conversation was shared because he was too busy writing articles on little scrap pieces of paper for some program of his called Turbulence Training. Little did I know back then that TT would turn into not only one of the most successful Fat Loss programs in the world but a worldwide movement to help 1 Million people transform their lives. When Craig approached me with his mission and asked me to become the very first Certified Turbulence Trainer I immediately, without hesitation, accepted. His idea of incorporating the Turbulence Training Principles into the practice of kettlebell training was logical given the current population of gym goes were looking for a simpler and better way to burn fat, build muscle and still have time for life. The rest is history. Since that time, I have been working diligently in preparing this new version of the TT Kettlebell Revolution to make it one of THE BEST home fat loss training programs available and keeping it congruent with both RKC and Turbulence Training Principles. This version is a reflection of the knowledge that I have attained over the past 2 years. The workouts are SIMPLER - but NOT easier - and allow the end user to gain maximum benefit without having the vast technical knowledge required by someone who has been training with kettlebells for years on end. Enjoy the journey with me as your guide. Sincerely, Chris Lopez, RKC Certified Turbulence Trainer Author, The TT Kettlebell Revolution v2.0

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 MY KETTLEBELL STORY I remember early in my twenties flipping through a fitness magazine trying to find the answer to every young manʼs question.... How can I get abs like the guy on the cover? Having been training for only a short time, I think I may have tried every possible training method around. Nothing worked. From working a separate body part each day of the week to doing only bodyweight exercises to doing plyometrics to improve my vertical jump and athletic performance. In retrospect, I donʼt think I gave anything TIME to work. I was always caught up in the latest and greatest that I was never consistent enough to get anywhere. When flipping through this fitness magazine, I came to the back of the mag and amidst all the dirty ads, was an abs program written by a Russian exercise specialist. Intrigued, I read the article and it appealed to me. It talked about how abdominal muscles were key to performance and specifically to vertical jump (my obsession being a volleyball & basketball player at the time). After reading more into it, I found that this particular expert was a big advocate of KETTLEBELL TRAINING. “What the heck is a KETTLEBELL?”, I thought to myself. Low and behold, after turning the page, there was a page long article on kettlebell training." Even more intrigued I read the entire article and was immediately convinced. Without hesitation, I filled out the mail order form in the back of the magazine, and 3 weeks later, a 25lb package appeared at my door. It was my very first kettlebell. Fast-forward and here I am – a husband, father of 5, fitness professional, weekend athlete and bornagain Kettlebell practitioner. A lot has happened for me to get to this point. The reason I came back? TIME IS SCARCE.! Being a busy dad of 5 (I have 4 beautiful daughter and a son that keeps me on my toes), owning and operating 2 businesses (an online publishing business & an offline personal training business) and coaching various teams (I work and consult with the Canadian National Beach Volleyball Team & coach my daughterʼs club volleyball team), I began to notice that time was of the essence. Kettlebell Workouts take, at the most, 30 minutes to complete... but I like to compete with myself and try to get done in under 20. I HATE THE GYM. It stinks. It!s a pick-up joint. And being in the industry for over 13 years now, I hate seeing what new trainers are doing to their clients.

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Somebody please tell the 20-year-old with pecs bigger than brains that you shouldnʼt have an obese 50 year old woman stand on a half-ball on one leg and do lateral raises. Instead, Iʼve opted to train with my own bodyweight & kettlebells at home and have KBs ranging from 4kg (for my daughter) up to 32kg. I CAN WORKOUT ANYWHERE. I train in my backyard, in my living room, at the park... Iʼve even trained in the parking of of a hospital when my wife was in pre-labor with our son! Kettlebells are portable and you only need 1 of them to get a great workout in. I can safely put one in the car knowing that I have a gym in my trunk anytime I need it. IT LOOKS COOL.! No matter where I am, there is never an instance when someone approaches me and asks me what “that thing” is. Thereʼs just something cool about swinging, snatching or lifting 72lb cannonball. Kettlebell training, as ancient as it is, is the FUTURE of training for fat loss, muscle gain and sheer athleticism. Get on board and get ready to change your life. The Revolution Begins NOW.

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 LIVING THE KETTLEBELL LIFESTYLE If you've decided to train with kettlebells, then chances are that you crave what everyone else in this excessive society craves SIMPLICITY. You may be tired of having to trek to the gym for 15 minutes, get into your workout gear, do your thing, get out of your workout gear, have a shake or something and then travel another 15 minutes to get home. You may be sick of the marathon workouts that have you running for an hour and then lifting weights for another hour. You may be done with the metrosexual vibe you get from the gym that's full of pretty boys whose chests are bigger than that of their girlfriendsʼ. Kettlebells offer that simple alternative. A cannonball with a handle on it. One tool that takes the place of an entire gym. One tool, so simple in design, yet so hardcore in appearance it leaves those not in the know saying, "What the h#%% is that?". Kettlebell training gives you the gifts of simplicity, convenience and most importantly TIME. Most kettlebell workouts take no longer than 30 minutes. They don't need to be any longer than that. I'd be shocked if you could pull off. Try doing a set of "as many as possible" 1-arm snatches within a 10-minute period and then tell me if you feel like doing anything else afterward. That is the beauty of Kettlebell training, there are so many exercises that train the entire body that you don't need to worry about whether or not you've "hit" every major muscle...you'll feel like you did. In addition to the amazing fat loss benefits to kettlebell training, you'll also develop athlete-like power, power endurance, stamina and all the cardiovascular benefits that you would get from traditional cardio, but without all the time needed to do it! Your joints and tissues will be strong (namely, your back, glutes and hamstrings) and your abs will be shredded. So get ready to lose fat, pack on some useable muscle and have incredible amounts of energy with Kettlebell Workouts.

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 NUTRITION FOR KETTLEBELL PRACTITIONERS Nutrition for fat loss is simple. Eat less calories than you burn and you will lose weight. Train using full body movements and exercises. Get enough rest. Work hard. Stay consistent. A simple concept...just not an easy one to adhere to however. If fat loss were easy, then we wouldn't have an obesity epidemic. Companies like Weight Watchers and Nutri-Slim wouldn't be thriving and healthcare wouldn't be such a huge concern. Fat loss is SIMPLE, it just isn't EASY. Further to our Calories in vs Calories out equation above, there is another SIMPLE RULE that will propel you towards the body of your dreams when it comes to what to eat and what not to eat. This rule is one of the most understated yet logical rules to fat loss there is. EAT REAL FOOD. Eating foods as to close to their natural state as possible will ensure that your body knows how to digest, assimilate and use the raw materials that REAL FOOD provides. Eating REAL FOOD ensures that your hormones don't go out of whack like they do when all the additives, preservatives, pesticides and antibiotics from "food products" are consumed. REAL FOOD provides nourishment in such a way that your body feels nourished and full faster thus the volume of food you eat is lower because REAL FOOD is so nutrient dense. Paleolithic man didnʼt have deep fryers in their caves. They didn't!t make a stop at the local donut shop for a coffee and bagel before they went out to hunt a wild boar for lunch. And they didnʼt have a tub of Cool Whip handy when they went out to pick some berries. Life may have changed a lot from back then, but our genetic make-up and bodily functions havenʼt. Living a western lifestyle of ”convenience foods” has turned our country fat. Everyoneʼs looking to eat a quick meal so that they can get back to whatever it is they were doing. Food is fuel to your body, so by choosing the BEST fuel, youʼre choosing to have your BEST body.

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 As the saying goes, “You are what you eat”. So, I!d much rather be a grass-fed organic steak, an avocado and an arugula salad than a $3 Cheeseburger combo with fries and a soda. Iʼd much rather spend my money on good, fresh organic meat and produce than buy the latest and greatest $90 t-shirt or $400 pair of jeans. Basically, what Iʼm saying is support your local farmers and buy whatʼs in season. Buy organic meat and produce whenever itʼs available. Choose to eat an orange instead of drinking orange juice from a jug. Your body will thank you for it. So, what is REAL FOOD? REAL FOOD is anything that Mother Nature put on this earth in its natural state... • Fruits & vegetables that weren't genetically modified and farmed without the use of harmful herbicides and/or pesticides. • Meat from animals that were ethically raised, allowed to feed from a pasture or in their natural habitat and weren't injected with fillers, hormones or antibiotics to fatten them up or fight off potential disease caused by poor living conditions • Nuts, oils, seeds & legumes that are fresh, preferably organic and also non-GMO How to Shop for REAL FOOD When shopping for REAL FOOD, I like to hit the local farmer's market first. There, I can get the freshest produce from farmers in the area. By shopping locally, I am reducing my carbon footprint because there is little to no freight cost, I know I am getting fresh and ethically farmed fruits & vegetables because the farming guidelines where I live are strict and I can actually interact and develop a relationship with the farmers that produce my food. Next, I order my meat from an Organic farm which raises pasture-fed cows and free range chickens & pigs. We put an order in every month and get the freshest beef, chicken, pork and sometimes fish available. I also go up to visit this farm with my kids every summer to say hello to the farmer and the animals and to spend the day. Finally, I get everything else from a local market that specializes in organic & local foods & products. Some may say that eating this way costs a little more and I'll be the first to agree...to a point. What most people don't realize is that a lot of the food products that we buy are lacking in nutrition - they aren't as nutrient dense as REAL FOOD.

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 Eating a cheeseburger, fries and a soda from your local fast-food eatery will leave you feeling hungrier later because you haven't ingested any nutrients. Your body is still hungry because of the lack of nutrition. So even though that burger combo only cost you four bucks, you're going to end up spending another $10 on buying something else to fill you up. If you have a free-range organic chicken breast, some lentils and a green salad, I can guarantee you that you won't feel hungry afterward because your body has all that it needs. Thus, you end up spending less money and youʼve got something that will keep you nourished and full for a longer period of time. So, as long as you stay active, eat when you!re hungry and eat foods that are as close to nature as possible, then you!ll lose weight, stay lean and feel great...all the time.

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 RECOVERY – The Forgotten Factor To Fat Loss Believe it or not, exercise is stress. Your body sees stress in only one way...as STRESS. So if you're training hard, but you're encountering financial problems or you and your spouse/boyfriend/ girlfriend are arguing all the time, and your kid's grades are terrible...then you'll be pretty stressed out. You may be able to tell the difference between the stresses in your life, but your body can't. It just sees it one way. It only reacts to it one way. And as a result, even though training hard all the time may feel good because of an adrenalin rush, it probably isn't the best thing for you. In fact, it could make you FATTER! That's why we have strategic "off days" or "rest" days throughout this program. Kettlebell training is intense and to think that that intensity can be carried over day in and day out without allowing your body or your systems to recover would be ignorant. Within this program, we follow the simple mantra - TRAIN HARD, RECOVER SMART. How To Recover Physical, mental & emotional recovery comes in many forms. My #1 recovery tool for when I know I've over done things and I'm "running on fumes" is to make sure I get enough sleep. Sleep is nature's medicine. Adults need 7-9 hours of good quality sleep each and every night - not the choppy, interrupted sleep that most of us seem to get these days. You'll know that you've gotten a good night's sleep when you can recall dreaming vividly and you wake up feeling refreshed and not groggy. Sleep is important for gut health, allowing you to kill off and maintain the proper ratio of good bacteria to bad bacteria in your GI tract. It is important for hormone regulation, allowing your stress hormones to come back down to baseline levels and your sex hormones (testosterone, estrogen & growth hormone) to peak and aid in muscle & tissue recovery. For physical recovery and to help with mobility & flexibility, nothing beats a foam roller and a tennis ball. Both of these basic, yet effective, tools help you perform SELF MYO-FASCIAL RELEASE – a form of selfmassage that relieves tension in muscles and releases “knots” and inconsistencies in your often overworked muscle tissue. Finally, mental and emotional recovery is just as important, if not more important, than physical recovery. Many discount the effectiveness or even the necessity of mental & emotional recovery. Meditation and deep-breathing are my mental recovery methods of choice. I practice meditation for 30minutes each and everyday. My meditation session serves as a transition period in my day when I go from “work mode” to “home mode”. After an intense Kettlebell session, I tune-up my meditation program on my iPod, sit down in a comfortable chair, close my eyes and lose myself for half an hour. When the program is complete, I sit in Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 reflection for a few more minutes, open my eyes and am ready for the remainder of my day to spend with my wife and the kids. In addition to meditational practices, “para-sympathetic” exercise such as traditional Yoga, Qi Gong or Tai Chi are all excellent ways to recover both mentally & physically. Practices such as these not only require some form of meditation, but deep concentration and energy flow unlike any other strenuous physical exercise. These practices are the best compliment to the daily grind of everyday life and the physical strain of kettlebell training. The take away message when it comes to recovery is that YOU CAN!T GO HARD ALL THE TIME. Training, like life, is a matter of balance. Yin and Yang. We wouldnʼt know hot unless we knew what cold was. We wouldnʼt know good unless we have experienced evil. Training breaks the body down, only so that the body can react, change, and build itself up to become bigger and stronger. If we donʼt give the body an opportunity to recover and build itself up again – through proper nutrition, adequate sleep, and the recovery methods mentioned above – then it will just constantly be breaking itself down leading us towards overtraining, poor immune response and sickness.

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 BEFORE YOU GET STARTED... Although this program is geared toward those seeking incredible fat loss results using a kettlebell, it is ideal that you familiarize yourself with some of the principles of kettlebell practice. I cannot do justice to these simple yet ESSENTIAL principles, so it is my strongest recommendation that you find a copy of Enter the Kettlebell by Pavel Tsatsouline and read it cover to cover. You can find purchasable copies of ETKB on the DragonDoor.com website.

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 FREQUENTLY ASKED QUESTIONS Q: Aren't kettlebells known to be a conditioning tool? Can I really put on muscle using a kettlebell? A: Traditionally, yes, kettlebells have been known as a tool to help condition the body and really amp up your fat loss efforts. However, as long as you apply the principle of progressive overload - that is, breaking a record each time you attempt a workout by either lifting more or doing more work - you will build muscle. It's your body's natural response to the stimulus you place on it. Q: Aren't kettlebells for MMA athletes and guys in the military? A: No. Kettlebells are being used all over the world by every possible population - from teenage athletes to 65 year old grandmothers. They are simply a versatile training tool that is portable and simple to use. Therefore, it appeals to many different people. Q: I've heard that kettlebell training is bad for my back. Is it a safe tool to use even if I'm concerned about pulling something? A: There is no higher likelihood of you injuring yourself using kettlebells than there is with you using any other type of strength training resistance or modality. In fact, if done properly, kettlebell training will STRENGTHEN your back a lot faster than most "traditional" strength and resistance training methods. Q: How many years of training experience do you need to have before you can start training with kettlebells? A: You can start using kettlebells as a complete beginner. In fact, it may be to your advantage- having not been exposed to improper training techniques- to start kettlebell training before you even venture into a gym. You may not even want to try the latter! Q: Do I need to buy kettlebells of every weight? Can I get by using just one kettlebell? A: Not at all. Just start with whichever beginner weight you are comfortable with and when you have mastered all the exercises and you feel that the KB you have doesn't present a challenge anymore, then you can consider buying another one. Q: What does “AMRAP-2” mean? A: "AMRAP-2" means "As Many Reps As Possible Minus Two". This means that you should do as many reps as you can for the designated exercise BUT stop TWO reps short of failure. A recent study out of McMaster University in Hamilton, Ontario, Canada proved that you can get above 90% of the benefits of any exercise if you stop 2 reps short of failure and not risk injury by going to complete failure. The take home message is NEVER TRAIN TO COMPLETE FAILURE unless injuring yourself is what you desire. Q: How should I determine which kettlebell to start with? A: Inexperienced men should start with a 12kg kettlebell. Experienced lifters (with a training age of more than 5 years) can start with a 16kg kettlebell at their discretion. Inexperienced women can start with either a 4kg or 8kg kettlebell depending on their strength. Experienced women can start with a 12kg kettlebell. Q: Which pistol variation should I use if I'm not able to do a full pistol? A: It depends on what you have accessibility to, but both variations (using either the door frame or a set of blast straps/rings/TRX) will help. Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 IMPORTANT REMINDERS REGARDING YOUR TT KETTLEBELL REVOLUTION v2.0 WORKOUTS • You will notice throughout this book that there are mainly 2 types of workout structures - SUPERSETS and CIRCUITS • SUPERSET exercises are to be performed back-to-back. That is, perform one set of exercise “1a” then immediately perform one set of exercise “1b” (if there is an exercise “1c”, you would proceed to perform that exercise). Rest for the required amount of time only after completing the superset and then repeat for the recommended number of sets. • CIRCUITS are to be performed in such a way that you go through the list of exercises to completion and only rest when you have completed a full round of exercises. • VIDEO demonstrations of each workout and each exercise are available to you. You will find links to watch the videos on each “Workout Guideline Page”. Use these to your advantage because, although the written explanation of each exercise is thorough & complete, live visual demonstration will ensure the most adherence to form • Your TT Kettlebell Revolution PROGRAM CARDS are located in the separate TT Kettlebell Revolution v2.0 TRAINING & TRANSFORMATION Journal. Please print these program cards out and use them. • NEVER begin to train or start a workout without properly warming-up first.

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0

THE WORKOUTS

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines THE GENERAL WARM-UP

CLICK HERE for a Video Demonstration of THE GENERAL WARM-UP - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Perform the following General Bodyweight Warm-Up Circuit prior to every workout... 1. 2. 3. 4. 5. 6. 7. 8. 9.

“Egyptians” x 20 Air Squats x 20 (Kneeling) Push-Ups x 10 Reverse Prisoner Lunges x 5 per side Band Pulls Overhead x 10 Band Pulls Across Chest x 10 Jumping Jacks x 20 Pec Stretch x 30s per side Chest Stretch x 30s per side

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

PREP PHASE

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PREP PHASE

CLICK HERE for a Video Demonstration of ALL PREP Phase Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 1 - Workout A Start with the general bodyweight warm-up, then move into the workout. 1a) Face-the-Wall Squat (3 x 10) -rest 30s 1b) Waiterʼs Bow (3 x 10) -rest 60s before repeating “1a” -complete for 3 TOTAL supersets 2a) Inch Worm (2 x 5) -rest 30s 2b) Bird Dog (2 x 5-8 per side) -rest 60s before repeating “2a” -complete for 3 TOTAL supersets 3) 2-Arm KB Deadlift (4 x 5) -rest 60s between sets

Day 2 - Workout B Start with the general bodyweight warm-up, then move into the workout. 1) Plank < 3 minutes -rest 60s 2a) Side Plank on LEFT < 2 minutes 2b) Side Plank on RIGHT < 2 minutes 3) Hip Bridge < 3 minutes

Day 3 - REST & LIGHT ACTIVITY

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PREP PHASE

CLICK HERE for a Video Demonstration of ALL PREP Phase Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 4 - Workout C Start with the general bodyweight warm-up, then move into the workout. 1a) Push-Ups (3 x 10) -rest 30s 1b) Bodyweight Reverse Lunges (3 x 10 per side) -rest 60s before repeating “1a” -complete for 3 TOTAL supersets 2a) Cross Crawl (2 x 30s) -rest 30s 2b) Cook Hip Lift (2 x 15-20 per leg) -rest 60s before repeating “2a” -complete for 3 TOTAL supersets 3) 2-Arm KB Deadlift (4 x 5) -rest 60s between sets

Day 5 - Workout B (same as Day 2) Start with the general bodyweight warm-up, then move into the workout. 1) Plank < 3 minutes -rest 60s 2a) Side Plank on LEFT < 2 minutes 2b) Side Plank on RIGHT < 2 minutes 3) Hip Bridge < 3 minutes

Day 6 & 7 - REST & LIGHT ACTIVITY

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

PHASE 1

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PHASE 1

CLICK HERE for a Video Demonstration of ALL Phase 1 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 1 - Workout A Start with the general bodyweight warm-up, then move into the workout. 1) Get-Up, Sit-Up to Bridge (3 x 3 per side) -rest 30s to allow you to switch the kettlebell to the other side -rest 90s between sets -add an additional set each week (up to 5 sets), therefore: Week 1 - 3 x 3; Week 2 - 4 x 3; Week 3 - 5 x 3; Week 4 - 5 x 3 2a) Goblet Squat (4 x 5-8) -rest 45s 2b) Chin-Up (4 x 3-8) or Elbow Out KB Row (4 x 10-12/side) -rest 90s, then repeat superset 3 additional times for a TOTAL of 4 sets 3) 2-Arm KB Swings x 4 minutes -Perform 2-Arm KB Swings continuously with PERFECT form for 4 minutes resting only when needed -In Week 3, add an additional 30s = 4:30s of continuous swings

Day 2 - REST and light activity

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PHASE 1

CLICK HERE for a Video Demonstration of ALL Phase 1 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 3 - Workout B Start with the general bodyweight warm-up, then move into the workout. Circuit workout guidelines • Do not rest between exercises • Rest 90s after completing the circuit • Repeat this circuit TWICE in Weeks 1 & 2 and THREE TIMES in Weeks 3 & 4 • You have the option of repeating the circuit 4 TIMES in week 4 if you wish to challenge yourself 1. 2. 3. 4. 5. 6. 7. 8. 9.

2-Arm KB Swings x 10 Prisoner Squats x 20 2-Arm KB Swings x 10 Push-Ups x 10 2-Arm KB Swings x 10 Prisoner Lunges x 20 2-Arm KB Swings x 10 Burpees x 5 2-Arm KB Swings x 10

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PHASE 1

CLICK HERE for a Video Demonstration of ALL Phase 1 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 4 - REST and light activity Day 5 - Workout C Start with the general bodyweight warm-up, then move into the workout. 1) Military Press to OH Reverse Lunge to Post (3 x 3 per side) -rest 30s before switching to the other side -rest 90s between sets -add an additional set each week (up to 5 sets) -therefore: Week 1 - 3 x 3; Week 2 - 4 x 3; Week 3 - 5 x 3; Week 4 - 5 x 3 2a) 1-Arm Staggered Stance Row (Elbow In) (3 x 15) -rest 45s 2b) 1-Leg KB Romanian Deadlift (3 x 8 per side) -rest 90s and repeat an additional 2 times for a total of 3 sets 3) 2-Arm KB Swings x 4 minutes -Perform 2-Arm KB Swings continuously with PERFECT form for 4 minutes resting only when needed -In Week 3 & 4, add an additional 30s = 4:30s of continuous swings -The objective is to beat your previous weekʼs number of reps. For example, if you completed 75 swings in 4 minutes in week 1, then your goal is to try to complete 76 reps or better in the next workout.

Day 6 - REST and light activity (snatch practice) Day 7 - DAY OFF: COMPLETE REST

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

PHASE 2

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines Phase 2

CLICK HERE for a Video Demonstration of ALL Phase 2 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 1 - Workout A Start with the general bodyweight warm-up, then move into the workout. 1) Get-Up (3 x 3 per side) -rest 30s before switching to the other side -rest 60s between sets -add an additional set each week (up to 5 sets) -therefore: Week 1 - 3 x 3; Week 2 - 4 x 3; Week 3 - 5 x 3; Week 4 - 5 x 3 2a) Chin-Up (3 x 5-8) -Rest 30s 2b) 1-Leg Squat to Box (3 x 5-8) -Rest 30s 2c) Opposite Hip Touch (3 x 10 per side) -Rest 60s, then repeat an additional 2 more times for a total of 3 sets 3) Snatch (10 x 3 reps per side) -Practice each rep with perfect form getting comfortable with the exercise -Attempt to do all of your required sets and reps straight through with PERFECT FORM -If your form starts to deteriorate, put the kettlebell down and rest for 60s prior to picking the kettlebell up again to continue -Add an additional rep after each week, therefore... Week 1 - 10 x 3 reps = 30 total reps Week 2 - 10 x 4 reps = 40 total reps Week 3 - 10 x 5 reps = 50 total reps Week 4 - 10 x 6 reps = 60 total reps

Day 2 - REST

Chris Lopez, RKC, CTT

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27

The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines Phase 2

CLICK HERE for a Video Demonstration of ALL Phase 2 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 3 - Workout B Start with the general bodyweight warm-up, then move into the workout. Circuit workout guidelines • Do not rest between exercises • Rest 90s after completing the circuit • Repeat this circuit THREE TIMES in Weeks 1 & 2 and FOUR TIMES in Weeks 3 & 4 • In Week 4 you have the option of performing the circuit 5 times if you feel like challenging yourself 1. 2. 3. 4. 5. 6. 7. 8. 9.

1-Arm KB Swings x 20 (10 left, 10 right) Off-Set Push-Ups x 8 per side 1-Arm KB Swings x 20 (10 left, 10 right) Close-Stance “Y” Squats x 25 1-Arm KB Swings x 20 (10 left, 10 right) Mountain Climbers x 20 1-Arm KB Swings x 20 (10 left, 10 right) Burpees x 10 1-Arm KB Swings x 20 (10 left, 10 right)

Day 4 - REST

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines Phase 2 CLICK HERE for a Video Demonstration of ALL Phase 2 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 5 - Workout C Start with the general bodyweight warm-up, then move into the workout. 1) Clean, Front Squat & Military Press Ladders -Perform 1 rep on your non-dominant side, then perform 1 rep on your dominant side. -Then perform 2 reps on your non-dominant side, then perform 2 reps on your dominant side. -Then perform 3 reps on your non-dominant side, then perform 3 reps on your dominant side. -Then go “back down the ladder” with 2 reps, then 1, then back up to 2 reps, then 3. -Repeat this cycle using the following guidelines each week... -Week 1 - 1, 2, 3, 2, 1 = 9 reps total per side -Week 2 - 1, 2, 3, 2, 1, 2, 3 = 14 reps total per side -Week 3 - 1, 2, 3, 2, 1, 2, 3, 2, 1 = 17 reps total per side -Week 4 - 1, 2, 3, 2, 1, 2, 3, 2, 1, 2, 3 = 22 reps total per side -Rest only when necessary, but ONLY between rungs in the ladder and NOT within the rung (for example, if you are on 3 reps, complete your 3 reps before resting. Donʼt rest in between) 2a) Renegade Row (2 x 20) -no rest 2b) Band Pull Apart Behind Neck (2 x 20) -no rest 2c) Tactical Lunges (2 x 20) -Rest 60s and then repeat 1 more time for a total of 2 sets 3) Snatch (10 x 3 reps per side) -Practice each rep with perfect form getting comfortable with the exercise -Attempt to do all of your required sets and reps straight through with PERFECT FORM -If your form starts to deteriorate, put the kettlebell down and rest for 60s prior to picking the kettlebell up again to continue -Add an additional rep after each week, therefore... Week 1 - 10 x 3 reps = 30 total reps Week 2 - 10 x 4 reps = 40 total reps Week 3 - 10 x 5 reps = 50 total reps Week 4 - 10 x 6 reps = 60 total reps

Day 6 & 7 - COMPLETE REST Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

IMPORTANT AFTER YOU HAVE COMPLETED THE PREP PHASE, PHASE 1 & PHASE 2, take a full week off training and focus on practicing kettlebell exercises that you are not yet confident with. Use this week to get refreshed and rejuvenated for the upcoming ADVANCED Fat Loss Phase.

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

PHASE 3: Advanced Fat Loss

Chris Lopez, RKC, CTT

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31

The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PHASE 3

CLICK HERE for a Video Demonstration of ALL Phase 3 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 1 - Workout A Start with the general bodyweight warm-up, then move into the workout. 1. Get-Up x 10 minutes -Perform as many Get-Ups as possible with PERFECT FORM within a 10 minute period -Rest only when necessary -Switch sides after each rep -Your goal is to try to beat your TOTAL number of reps each successive time you attempt the workout 2. KB/Bodyweight Circuit 1. 2. 3. 4. 5. 6. 7.

Staggered Row x 15/side Push-Ups x AMRAP-2 BW Squats x 25 Staggered Row x 15/side Push-Ups x AMRAP-2 BW Squats x 25 Staggered Row x AMRAP/side

-Perform the following bodyweight circuit 3 times in Week 1, 4 times in Week 2 and 5 times in Weeks 3&4 -Do not rest between exercises -Rest 1 minute between circuits 3. 2-Arm Kettlebell Swings x 100 -Perform 100 2-Arm KB Swings in as few sets as possible

Day 2 - OFF

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PHASE 3

CLICK HERE for a Video Demonstration of ALL Phase 3 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 3 - Workout B Start with the general bodyweight warm-up, then move into the workout. 1. Pistol x 10 minutes -Perform as many Pistols as possible with PERFECT FORM in sets of 3 within a 10-minute period. -Rest only when necessary -Switch sides after each set of 3 per side -Your goal is to try to beat your TOTAL number of reps each successive time you attempt the workout 2. KB/Bodyweight Circuit 1. Snatch x 10 per side (switch hands every 5 reps) 2. Goblet Squat x 5 3. Snatch x 9 per side (switch hands after the first 5 reps and then after the last 4 reps) 4. Military Press x 3 per side 5. Snatch x 8 per side (switch hands every 4 reps) 6. Goblet Squat x 5 7. Snatch x 7 per side (switch hands after the first 4 reps and then after the last 3 reps) 8. Prisoner Reverse Lunges x 10 9. Snatch x 6 per side (switch hand every 3 reps) 10.Mountain Climbers x 20 11. Snatch x 5 per side (no hand switches) 12. Snatch x 4 per side 13. Snatch x 3 per side 14. Snatch x 2 per side 15. Snatch x 1 per side

Day 4 - OFF

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PHASE 3

CLICK HERE for a Video Demonstration of ALL Phase 3 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 5 - Workout C 1. Get Up Practice -Take 50% of the number of Get-Ups you did in Workout 1 and divide them into even sets and complete that number of reps -For example, if you did a total of 12 reps this week in Workout A, then take 12 / 2 = 6 reps, so you can do either 2 sets of 3 reps of Get Ups or 3 sets of 2 reps of Get Ups -You must approach todayʼs workout as PRACTICE to allow you to master the specific movements and clean up and technique flaws 2. Swing Practice (4 x 25)

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 TT Kettlebell Revolution v2.0 Workout Guidelines PHASE 3

CLICK HERE for a Video Demonstration of ALL Phase 3 Workouts - Enter the password “ttkettlebell2012” without the quotation (“”) marks

Donʼt Forget: Your Program Cards are located in The TT Kettlebell Revolution v2.0: Training & Transformation Journal

Day 6 - Workout D 1. Chin-Ups x 10 minutes -Perform as many chin-ups as possible within a 10 minute period -DO NOT go to failure in any of the sets -Focus on perfect form and performing reps when you are fresh and rested -Your goal is to try to beat your TOTAL number of reps each successive time you attempt the workout 2. Clean, Front Squat & Press Ladder -Perform 5 reps of Cleans, Squats & Presses per side, then... -Perform 5 reps of Cleans & Squats per side, then... -Perform 5 reps of Cleans per side -Rest 60-90s -Repeat this protocol TWICE in Weeks 1 & 2, THREE TIMES in Week 3 and FOUR TIMES in Week 4

Day 7 - COMPLETE REST

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

THE EXERCISES

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

THE WARM-UP EXERCISES (In Exact Order To Be Performed)

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

“Egyptians” • Start with your feet a little wider than hip width apart and your arms straight out to the sides • Make sure your shoulders are down and back and DO NOT allow your shoulders to elevate throughout the entire set • Slowly turn your right hip rotating through your right “big toe” and squeezing the right glute • As your hips are moving, rotate your right palm down and then fully rotate at the shoulder rotating the right arm 360 degrees • Turn your head so that you are looking over the left palm • Repeat the movement on the other side

Air Squat • Stand with your feet just greater than shoulderwidth apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Donʼt let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

Push Ups

• Keep the abs braced and body in a straight line from toes to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • Push off to return to the start position.

Prisoner Reverse Lunges •Stand straight with your hands clasped together behind your head (this is the “Prisoner” position) •Keeping your back straight, step back with your right leg so that your right knee is almost touching the ground •Push through your left foot and return to the starting position •Repeat the motion with your other leg •Continue alternating for the recommended reps

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Band Pulls (Overhead) •Hold an elastic gym band over your head a little wider than shoulder width apart with your shoulders down and back •Pull the band apart by squeezing you shoulder blades together and stretch it so that it is straight behind your upper back •Make sure to keep your head in neutral position and not allow it to tilt forward as the band travels behind you •You may slightly bend your elbows

Band Pulls (Across Chest) • Hold a resistance band with your hands spaced shoulder width apart. • Using light to moderate tension, pull the band apart by squeezing your shoulder blades together. Slowly return to the start position. • You may slightly bend your elbows

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

Duck Under

•Stand up straight with your feet together •Hinge at the hip and push your rear end back as you step laterally to your right •Imagine that your are ducking under a line of barb wire •Step together by bringing your left leg to your right and then stand back up •Repeat by stepping laterally with your left leg •Repeat alternating for the recommended number of reps

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

Psoas/Hip Flexor Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. • You should be in a straight line (similar to the bottom position in a lunge). • Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level). • Hold the stretch for 30 seconds and then switch sides.

Pec Stretch • Stand with your arm out-stretched and hand pressed against a wall or support. • Rotate your hips and feet away from your arm, to increase the stretch felt across the chest muscle. • Hold that position for 20 seconds and then repeat for the other side.

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

BODYWEIGHT SPECIFIC EXERCISES (in alpha-numerical order)

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 1-Leg Squat to Box •Place a box, bench or chair 2-6 inches behind you •Standing on your left leg with your right leg held in front of you, brace your abs and hold your arms in front to counter balance your weight •Hinge from your hip and stick your butt out and slowly lower yourself in a controlled motion until your rear end is touching the bench/box/chair •Do not rest your weight on the bench/box/chair, but push into your left foot, squeeze your left glute and drive yourself back up to the starting position •Repeat for the recommended reps and then switch legs and perform on the other side

Band Pull Apart Behind Neck •Hold an elastic gym band over your head a little wider than shoulder width apart with your shoulders down and back •Pull the band apart by squeezing you shoulder blades together and stretch it so that it is straight behind your upper back •Make sure to keep your head in neutral position and not allow it to tilt forward as the band travels behind you •You may slightly bend your elbows

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Bird Dog • Kneel on a mat and place your hands on the mat under your shoulders. You should be on “all fours”. • Brace your abs. • Raise your right hand and left leg simultaneously while keeping your abs braced. • Point your right arm straight out from your shoulder and your left leg straight out from your hip. • Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldnʼt have fallen off). • Your back should be flat like a table. • Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

Bodyweight Reverse Lunges •Stand straight with your hands clasped together behind your head (this is the “Prisoner” position) •Keeping your back straight, step back with your right leg so that your right knee is almost touching the ground •Push through your left foot and return to the starting position •Complete the required reps for one side and then switch to the other side

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Burpees

• Start in a push-up position on your hands and toes with your abs braced and your glutes squeezed • Jump into a tuck position (your knees into your torso) while your hands are still on the ground • Then jump up into the air • Once you land, go back into a tuck and then jump your feet back to the push-up positon

Chin Ups • Grab an overhead bar with and underhand (supinated) grip • Hang from the bar and depress your shoulders keeping them away from your ears • Brace your abs, squeeze your glutes and bend your elbows to pull yourself up • Aim to get your chest up to the height of the bar forcefully squeezing your lats as you bring yourself up • Lower yourself in a controlled manner and repeat

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Close-Stance “Y” Squats • Stand with your hands over your head in a “Y” position with your feet hip-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Donʼt let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position

Cross Crawl

• Stand up straight with your arms over your head and brace your abs hard • Keeping a straight back (not allowing you to curl or crunch forward), touch your right elbow to your left knee • Repeat on the other side and alternate for the recommended number of repetitions

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

Cook Hip Lift

• Get into a split stance slightly wider than a stride length • Point your right foot straight forward and your left foot at 90 degrees to your left • Bend your right knee, arch your back and lean forward resting your right forearm on your right leg • Grab your kettlebell with your left arm • Squeeze your shoulder blades together and bend your left elbow pulling the kettlebell up high with your elbow out • Slowly lower the kettlebell to the starting position and repeat for the recommended number of reps

Face-the-Wall Squat - Stand facing a wall with your toes about 2-3 inches away from the wall, feet a little wider than hip-width apart and toes slightly turned out -Brace your abs and start the squatting motion by pushing your hips back and then bending your knees -Keeping your back straight descend into a squat not letting your knees touch the wall (forcing you to “sit back”) -Stop your decent when your thighs reach just below parallel to the ground -Push your feet into the ground and drive yourself back up into a standing position, squeezing your glutes at the top

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

Hip/Glute Bridge • Lie on your back with your knees bent. • Push through your heels and squeeze your butt to raise up into the top of a hip extension movement. • Squeeze your butt and hold that position for the recommended time. • Do all the work with your butt…donʼt use your low back.

Inch Worm

• Stand up straight with your arms over your head • Bend at the hips and touch your toes • Crawl forward with your hands until you reach a push-up position • Push your hips to the ground and get into an “Upward Dog” yoga position • Lift your hips into the air and walk your feet to your hands so that you are touching your toes again

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Mountain Climber

•Start in a push-up position with your feet together, your glutes squeezed and your abs braced HARD •Bend at your right hip and bring your right knee to your chest while still keeping your hips level and low •Bring your right leg back to the starting position and repeat with your left leg •Repeat alternating reps for the duration of the set

Off-Set Push-up

• Keep the abs braced and body in a straight line from toes to shoulders. • Place one hand on your kettlebell and the other hand on the floor so that your hands are slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • Push off to return to the start position. • Repeat for the required amount of reps on each side

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Opposite Hip Touch

•Start in a push-up position on the floor with your feet hip-width apart or wider (the wider your feet, the easier the exercise) •Brace your abs and squeeze your glutes HARD •Under control without twisting, take your right hand off the ground and touch your opposite hip •YOU SHOULD NOT TWIST as you lift your hand off the ground, you should stay as stationary as possible •Return your right hand to the starting position and repeat with your left hand •Perform as many alternating reps as required

Plank • Lie on a mat while supporting your weight with your elbows and toes • Keep your back in neutral position allowing for the natural curves of your spine • Brace your abs like someone is about to punch you in the mid-section and squeeze your glutes tight but breathe normally • Keep your hands relaxed • Hold this position for the recommended amount of time.

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Push Ups

• Keep the abs braced and body in a straight line from toes to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • Push off to return to the start position.

Side Plank • Lie on a mat on your right side. • Support your bodyweight with your knees and on your right elbow. • Raise your body in a straight line so that your body hovers over the mat. • Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. • Hold this position for the recommended amount of time. Switch sides.

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Waiterʼs Bow - Stand up straight, abs braced with your right hand on your mid-section and your left and on your lower back - Push your hips back and slightly bend your knees as you begin to lean forward (KEEP YOUR SPINE STRAIGHT) - You should be bending from your hips and NOT from your spine - Once your reach a comfortable stretch in your hamstrings, squeeze your glutes and bring yourself back up to the starting position

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

KETTLEBELL SPECIFIC EXERCISES (In Alpha-Numerical Order)

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 1-Arm Elbow Out Kettlebell Row

• Get into a split stance slightly wider than a stride length • Point your right foot straight forward and your left foot at 90 degrees to your left • Bend your right knee, arch your back and lean forward resting your right forearm on your right leg • Grab your kettlebell with your left arm • Squeeze your shoulder blades together and bend your left elbow pulling the kettlebell up high with your elbow out • Slowly lower the kettlebell to the starting position and repeat for the recommended number of reps

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 1-Arm Kettlebell Swing • Stand with your a little wider than hip width apart with your toes slightly turned out • Place a kettlebell approximately 1 to 2 feet in front of you • Arch your back and hinge at the hips and only slightly bend your knees to grab the kettlebell with your right hand • “Pack” your right shoulder by keeping it down and back • Brace your abs and forcefully “hike pass” the bell between your knees to initiate the back swing • As the bell starts to rock forward after the back swing, thrust your hips forward and stand straight up swinging the bell to chest height • As you stand up, extend your hips by squeezing your glutes and bracing your abs • DO NOT allow yourself to rock back or to try to lift the kettlebell with your arms • Allow the bell to descend with gravity and forcefully hinge at the hips (keeping your back arched) as the kettlebell passes through your knees for the next swing

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

1-Arm Staggered Stance Kettlebell Row • Get into a split stance slightly wider than a stride length • Point your left foot straight forward and your right foot at 90 degrees to your left • Bend your left knee, arch your back and lean forward resting your left forearm on your left leg • Grab your kettlebell with your right arm • Squeeze your shoulder blades together and bend your right elbow pulling the kettlebell up into the region between your rib cage and your hip • Slowly lower the kettlebell to the starting position and repeat for the recommended number of reps

1-Leg KB RDL •Hold a kettlebell with both hands placing more weight on your left leg •Pull your shoulders down and back and brace your abs •Lean forward by hingeing at your hip and slightly bending your left knee allowing the kettlebell to lower and you hinge •When your upper body is just before parallel to the ground, squeeze your glute and bring yourself back up to the starting position •Repeat for the recommended reps and then switch legs and perform on the other side

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0

2-Arm Kettlebell Swing / “The Swing” • Stand with your a little wider than hip width apart with your toes slightly turned out • Place a kettlebell approximately 1 to 2 feet in front of you • Arch your back and hinge at the hips and only slightly bend your knees to grab the kettlebell with both hands • “Pack” your shoulders by keeping them down and back • Brace your abs and forcefully “hike pass” the bell between your knees to initiate the back swing • As the bell starts to rock forward after the back swing, thrust your hips forward and stand straight up swinging the bell to chest height • As you stand up, extend your hips by squeezing your glutes and bracing your abs • DO NOT allow yourself to rock back or to try to lift the kettlebell with your arms • Allow the bell to descend with gravity and forcefully hinge at the hips (keeping your back arched) as the kettlebell passes through your knees for the next swing

2-Arm Kettlebell Deadlift -Set the kettlebell up between your feet while standing hip-width apart -Hinge at your hips, slightly bend you knees and keep your back arched as you reach down to grab the kettlebell with both hands -At the bottom position, brace your abs and lockout your arms as you grip the kettlebell tightly -Push your feet into the floor and stand up following through with your hips as you squeeze your butt together -You should be straight up and down, NOT leaning back as you squeeze -Push your hips back and lower the kettlebell to the starting position

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 Clean, Front Squat & Military Press

•Hike pass your Kettlebell between your knees and clean the bell into the rack position •Brace your abs hard and clasp your free hand over the kettlebell as well •Descend into a squat by pushing your hips back and pushing your knees apart •Push into the floor and go back to standing •Release your free hand, pack your shoulders and press the kettlebell over your head •Return the kettlebell back to the rack position and then back swing it through your legs to re-clean it •Repeat for the recommended reps before switching to the other side

Chris Lopez, RKC, CTT

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The TT Kettlebell Revolution v2.0 The Get Up/Turkish Get-Up ***For a video description of the the Get Up, please go to http://youtu.be/L-M5Q7qUlT0 • Lie on your right side in the “fetal” position with a kettlebell in-line with your midsection • Grasp the handle of the kettlebell - left hand over right - and pull it into your midsection and you turn onto your back • Press the kettlebell up with both hands and then hold it over your right shoulder with a straight elbow • Straighten your left leg and keep your right foot on the ground with the knee bent • Lay your left arm out at about a 45 degree angle to your body • Fire the lat on the right side (holding the kettlebell) by keeping your shoulder down and back • Keeping your right arm vertical, brace your abs and sit up resting your bodyweight on your left elbow • Keep your chest open and “proud” • Sit up even more and support your upper body weight on your left hand - still keeping the bell vertical and your chest “proud” • Get into the “post” position by pushing into your right foot and squeezing your right glute bridging your hips high • Sweep your left leg underneath your body so that the left knee is resting on the ground just under your hips • Brace your abs and bring your upper body straight up while still keeping the right arm vertical • From this 1/2 kneeling position, stand up and hold the bell overhead • Step back into a lunge position and rest your left knee on the floor • “Windshield Wiper” your left leg by internally rotating the left hip • Brace your abs and rest your left arm on the floor holding the “post” position • Sweep your left leg underneath your body and sit down while still supporting some of your weight on the left arm • Descend resting your weight on the left elbow • Descend again onto your back • Bring the KB down into your chest with both hands and turn back into the “fetal position” resting the bell on the ground.

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 Get Up, Sit Up to Bridge

• Lie on your right side in the “fetal” position with a kettlebell in-line with your midsection • Grasp the handle of the kettlebell - left hand over right - and pull it into your midsection and you turn onto your back • Press the kettlebell up with both hands and then hold it over your right shoulder with a straight elbow • Straighten your left leg and keep your right foot on the ground with the knee bent • Lay your left arm out at about a 45 degree angle to your body • Fire the lat on the right side (holding the kettlebell) by keeping your shoulder down and back • Keeping your right arm vertical, brace your abs and sit up resting your bodyweight on your left elbow • Keep your chest open and “proud” • Sit up even more and support your upper body weight on your left hand - still keeping the bell vertical and your chest “proud” • Get into the “post” position by pushing into your right foot and squeezing your right glute bridging your hips high

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 Goblet Squat • Stand with your feet slightly wider than hip width apart and your toes slightly turned out • Hold a Kettlebell by the “horns” (the angled verticals of the handle) just under your chin with your elbows tucked into your ribcage and your glutes and abs braced • Descend into a squat by thinking about opening your knees and pushing your hips down • Keep your feet flat on the floor and your chest nice and high at all times • Once you’ve reached your lowest point below parallel, push into the floor with your feet and think about lifting through the top of your head to stand up • Repeat for the required reps

Overhead Kettlebell Lunge To Post

• With a kettlebell in the rack position of your right arm, press it overhead and lock out your elbow • Lunge back with your left leg and gently place your left knee on the floor so that you are in a halfkneeling position • Externally rotate the left hip by “windshield wipering” the left leg inward towards your body (see the difference between picture 2 and picture 3) • Brace your abs and laterally flex to your left placing your left hand on the floor in-line with your left hip • Hold there in the “post” position for 2 seconds, then brace your abs tight and return to halfkneeling • From half-kneeling, push into your right foot and stand back up • Repeat for the required reps

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0 Renegade Row • Keep the abs braced and body in a straight line from toes to shoulders with each hand on a kettlebell underneath you. • If you do not have 2 kettlebells, perform “Modified Renegade Rows” • Brace your abs as tight as you can and squeeze your glutes • In a controlled manner, row the right side KB up to your rib cage by squeezing your shoulder blades together and bending your right elbow • Make sure that your torso or hips do not twist • Slowly lower the bell and repeat on the left side

Snatch • Stand with your feet a little wider than hip width apart with your toes slightly turned out • Place a kettlebell approximately 1 to 2 feet in front of you with the handle turned inward • Arch your back and hinge at the hips and only slightly bend your knees to grab the kettlebell with your right hand • “Pack” your right shoulder by keeping it down and back • Brace your abs and forcefully “hike pass” the bell between your knees to initiate the back swing • As the bell starts to rock forward after the back swing, thrust your hips forward and stand straight up creating a “float” with the kettlebell • As you stand up, extend your hips by squeezing your glutes and bracing your abs • Bend your elbow and “high pull” the bell up to the same height as your head. Your elbow should be out away from you. • Punch your fist up as your hand moves around the bell to catch it in an overhead position • Your arm should even with or slightly behind your head • Lower your arm away from your body creating a back swing with the bell • As the bell descends, forcefully thrust your hips back to prep for another repetition

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0

Tactical Lunge

•Stand with a kettlebell in your right hand •Step back into a lunge with your right leg •Keeping your spine tall, pass the kettlebell through your legs from your right hand to your left hand •Return to the standing position then step back with your left leg passing the kettlebell through from your lefthand to your righthand •Repeat alternating for the recommended reps

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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